Strength:Every 2 minutes for 10 minutes (5 sets): Hang Clean (top of knee) + Hang Clean (below knee) Sets 1-2: 65% Sets 3-4: 70% Set 5: 75-80% WOD: “Jorge” For Time: 30 GHD Sit-Ups 15 Squat Cleans (155/105#) 24 GHD Sit-Ups 12 Squat Cleans 18 GHD Sit-Ups 9 Squat Cleans 12 GHD Sit-Ups 6 Squat […]
Strength:A. 7 minutes to warm up to 80% Deadlift. B. 10 minute EMOM: Deadlift x 2 Reps @ 80% of 1 RM WOD: For Time: In a team of 2 complete: 200 Wall Balls 100 Pull-Ups 50 Box Jump Overs (24/20″) 200 Calorie Row (or AB) 100 Push-Ups 50 Box Jumps (30/24″) *25 minute Time […]
Strength:A. Every 2 minutes for 14 minutes (7 sets): Snatch Deadlift (Pause 2 seconds at bottom of knee) + Snatch + Overhead Squat Sets 1-3: 55% Sets 4-5: 60% Set 6: 65% Set 7: 70% Rest 2 minutes, Then: B. Every 90 seconds for 4:30 (3 sets): Snatch Pull x 3 reps @ 90% WOD: […]
Strength:Back Squat 4 sets x 8 reps @ 70% of 1 RM WOD: “Helen” 3 Rounds for time of: Run 400m 21 KB Swings (53/35#) 12 Pull-Ups
Strength:Warm-Up Thrusters for workout. WOD: “Open Workout 17.5” 10 Rounds for time of: 9 Thrusters (95/65#) 35 Double Unders *40 min Time Cap
Strength:10 minutes to work up to carry weight. WOD: “Paul” 5 Rounds for time of: 50 Double Unders 35 Knees to Elbows 20 Yard Overhead Walk (185/135#) *Men can use the Yoke! **Take bar from floor.
Strength:Set up for workout. WOD: Crystel’s BDay WOD 35 minute AMRAP: 3 Wall Walks 23m Sled Push (225/155# on sled) 10 Toes to Rings 9 Ring Push-Ups 10 Burpees 9 Deadlift (185/135#) 41 KB Swings (53/35#) 41 GHD Sit-Ups
Strength:Snatch Ladder EMOM: Snatch x 1 Rep *Start at 75/55# and add 10/5# Total each round until failure. **Strength goes as follows: Min 1 – 1 rep @ 75/55#, Min 2 – 1 Rep @ 85/60#, Min 3 – 1 Rep @ 95/65#…etc. WOD: Death by Thrusters with Rowing Buy in: Min 1 – […]
Strength:Every 90 seconds for 12 minutes (8 sets): Power Clean + Hang Power Clean + Jerk *Build to a heavy. WOD: 5 Rounds for time of: 5 Muscle-Ups (C2B Pull-Up + Dip or Ring Row + Box Dip) 25 Double Unders
Strength:10 minutes to warm-up deadlift. WOD: “Open Workout 17.4” AMRAP 13: 55 Deadlifts (225/155#) 55 Wall Balls (20/14#) 55 Calorie Row 55 Handstand Push-Ups
